Wiki/Exercises/Single Arm Dumbbell Row

Single Arm Dumbbell Row

backdumbbell

Where the back muscles sit, front and back.

Anatomical figures from body-muscles by Ivan Vulović, Apache-2.0.

Primary muscle

back

Equipment

dumbbell

Secondary muscles

arms, core

How to perform

Place one knee and one hand on a bench, with your back flat and roughly parallel to the floor. Hold the dumbbell in the other hand with your arm hanging straight down. Pull the dumbbell towards your hip, driving your elbow back and up. Lower under control to a full stretch. Common mistakes: rotating the torso to help the weight up, and pulling towards the shoulder rather than the hip.

Technique video

How To Do Dumbbell Rows: Build a Thicker Back With Proper "Cheating" by Jeff Nippard, on YouTube. Embedded with no tracking cookies until you press play.